Kidney Beans, Chickpeas or Lentils? 12 Legumes Ranked by Protein ...Saudi Arabia

Beans and lentils are often recommended as affordable, plant-based protein sources, but there’s more variation among them than you might expect. Some varieties deliver nearly twice as much protein per serving as others, while a few familiar choices aren’t quite as protein-rich as their reputation suggests.Lentils, chickpeas, kidney beans and black beans all make worthwhile contributions to your daily protein intake. As registered dietitian Miranda Galati, RD, previously told Parade in 2022, “it’s possible to get all the protein you need from plants,” as long as you carefully plan your meals. “To make sure you’re getting enough protein on a plant-based diet, eat a variety of foods with plant protein regularly, including whole grains…nuts, seeds and minimally processed soy products,” she added.Soybeans are particularly impressive, offering substantially more protein than many other legumes. And there’s another nutritional advantage: Most beans and lentils are rich in fiber, something many Americans don’t get enough of.According to the USDA Foundation Foods database, protein amounts vary by variety and preparation. To make the comparisons useful, we’re ranking 12 legumes by their approximate protein content in a ½-cup cooked serving, without added sauces or other ingredients.Related: I’m a Registered Dietitian—Here’s How I Get Enough Protein

Which Legumes Have the Most Protein?

Soybeans lead the ranking, followed by lentils and several familiar beans. Although legumes include a broad range of plants, this list focuses on cooked beans, peas and lentils that are commonly eaten as side dishes or incorporated into meals.

Unless specified, the amounts are approximate USDA values, rounded to one decimal place. Small differences between closely ranked foods aren’t necessarily nutritionally significant.Related: These 12 Vegetables Pack More Potassium Than You Might Expect

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1. Soybeans

Mature soybeans are the clear protein leader on this list, delivering nearly twice as much as many other legumes. Unlike most plant proteins, soy protein contains all nine essential amino acids in sufficient proportions. Cooked soybeans work well in salads, soups and grain bowls. They’re also the starting point for familiar foods such as tofu and tempeh.

2. Lentils

Lentils are among the strongest protein sources outside the soybean family. They’re also particularly convenient because dried lentils generally cook faster than dried beans and don’t require presoaking. Green and brown lentils hold their shape well in salads, while red lentils soften beautifully in soups and curries.

3. Split Peas

Split peas deserve more attention as a protein source. They’re especially useful in hearty soups and stews. Plus, they’re rich in fiber, making them a satisfying addition to meals without requiring meat.

4. Kidney Beans

Kidney beans are a familiar ingredient in chili, rice dishes and bean salads. Their firm texture makes them particularly useful in recipes that simmer for a while. They also supply fiber, iron and potassium.

One important preparation note: Dried kidney beans must be cooked thoroughly because raw or undercooked beans contain a naturally occurring toxin called phytohaemagglutinin. Canned kidney beans are already cooked. The University of California Agriculture and Natural Resources recommends against cooking dried red kidney beans directly in a slow cooker.

5. Pinto Beans

Pinto beans are nearly tied with kidney beans for protein. Their creamy texture makes them particularly good for burritos, soups and homemade refried beans. Cooking them with onions, garlic and spices adds flavor without requiring much additional fat.

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6. Black Beans

Black beans are a convenient protein source that works in everything from tacos to grain bowls. They’re also high in fiber and provide folate and magnesium. Keep canned black beans on hand for quick meals, and rinse them if you’re looking to reduce sodium.Related: 15 High-Fiber Fruits That Can Help You Reach Your Daily Goal

7. Navy Beans

Small, white navy beans are particularly versatile. Their mild flavor and soft texture make them ideal for soups, stews and baked bean recipes. They also stand out for their fiber content, providing roughly 9.5 grams per half-cup serving, according to USDA dietary fiber data.

8. Chickpeas

Chickpeas, also called garbanzo beans, may be best known as the main ingredient in hummus. But they’re equally useful in salads, curries and grain bowls. Their slightly nutty flavor and firm texture make them especially appealing when roasted with spices.

9. Lima Beans

Lima beans offer about the same amount of protein as chickpeas, along with fiber and potassium. Larger varieties are sometimes sold as butter beans, a name that reflects their creamy texture. They’re delicious simmered with herbs or added to vegetable soups.

10. Great Northern Beans

Great Northern beans are another mild-flavored white bean that contributes a respectable amount of protein. They hold their shape reasonably well during cooking, making them a good choice for white bean chili, casseroles and Mediterranean-inspired dishes.

11. Mung Beans

Mung beans are small green legumes frequently used in Asian cooking. They’re especially popular in soups, curries and dal-style dishes. Cooked whole mung beans provide protein and fiber, although their nutrient profile differs from that of mung bean sprouts, which contain considerably more water.

12. Black-Eyed Peas

Despite their name, black-eyed peas are beans. They’re particularly popular in Southern cooking, where they appear in dishes such as Hoppin’ John. Their mild, earthy flavor makes them easy to pair with vegetables, rice and flavorful seasonings.Related: How Much Protein To Eat in Your 60s To Preserve Muscle Mass

Are Beans and Lentils Good Sources of Protein?

Yes. Beans, lentils and other legumes can make meaningful contributions to your daily protein intake, particularly if you’re eating less meat or following a vegetarian diet.

The USDA’s Real Food guidance includes beans, peas and lentils among protein foods. They’re also valuable sources of dietary fiber, which distinguishes them from many animal-based protein sources.

Most legumes don’t contain all essential amino acids in the same proportions as animal proteins, but that doesn’t mean they’re nutritionally inadequate. Eating a variety of protein-containing foods throughout the day can provide the amino acids your body needs. You don’t have to combine beans and rice at the same meal to obtain complete protein.

Legumes also supply important nutrients such as iron, folate, potassium and magnesium, although amounts vary by variety.

Do Canned Beans Have as Much Protein as Dried Beans?

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Canned and home-cooked beans generally provide comparable amounts of protein when measured in equivalent cooked portions. The biggest differences often involve sodium and added ingredients.

Dried beans are typically less expensive per serving and allow you to control the amount of salt used during cooking. Canned beans, however, offer convenience and can be added directly to many recipes.

If you choose canned varieties, look for no-salt-added or reduced-sodium options. Draining and rinsing regular canned beans can also help reduce sodium.

Cooking dried beans properly is important for both safety and digestibility. Lentils and split peas generally require less preparation than larger dried beans.

Which Legume Is Best for Protein?

If protein is your main priority, mature soybeans are the strongest choice among these 12 legumes. Lentils and split peas are excellent alternatives, particularly if you want affordable ingredients that are easy to prepare.

Kidney beans, black beans, pinto beans and chickpeas aren’t far behind one another, so there’s little reason to choose one over another based on protein alone. Rotating among different varieties is a practical way to enjoy their different flavors and nutritional benefits.

Related: This Is Hands-Down the Best High-Protein Snack for Weight Loss, According to Registered Dietitians

Sources

This article was drafted with the assistance of AI and thoroughly reviewed, edited and fact-checked by Parade editors. See our complete AI Policy.

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